Top 10 Foods to Improve Energy Levels

Food affects our level of energy in several ways. Food provides sufficient calories which our bodies need to function, stimulants such as caffeine to keep us alert and it can help stabilize our blood sugar levels. Smart and healthy food choices can improve our health and wellbeing. Photo: Getty Images

Oatmeal

Oatmeal, like other whole grains, is a smart carbohydrate choice. It is a good source of fiber, protein, vitamin E and iron. Because the body absorbs whole grains slowly, blood sugar levels and energy levels are kept stable. Highly sweetened foods cause blood sugar levels to spike and plummet which leads to fatigue. Good carbohydrates, such as high -fiber 100 percent whole grain foods, provide the body with a steady supply of energy.

Oranges

Eating an orange or any fresh fruit such as a banana with breakfast will provide you with energy long after the pick-me-up from caffeine in a cup of coffee has faded away. Oranges are a good source of vitamin C, increase iron absorption and boost energy levels. Fresh fruits are sources of good carbohydrates.

Orange Juice

Not just a breakfast beverage, 100 percent orange juice improves energy levels any time of the day. It is an excellent source of vitamin C. It contains potassium, which is a mineral and electrolyte that is easily depleted in our bodies during periods of stress and strenuous physical activity. Drinking grapefruit juice is another equally good way to improve energy levels.

Water

Drinking enough water throughout the day insures that you keep hydrated. It helps the body digest, absorb and transport nutrients. When you are dehydrated, the cells receive nutrients less efficiently, the body cannot expend heat through perspiration and you become fatigued.

Almonds

Almonds contain manganese, which is a mineral that converts sugar to energy. These nuts are a good source of protein, healthy monounsaturated fats and vitamin E. One quarter of a cup of almonds contains 205 calories. A calorie is the energy value of food, so foods that have more calories provide more energy. It is important to make healthy choices from the selection of foods with high caloric value.

Coffee

Coffee is probably the most recognized and popular choice to boost energy levels. The caffeine in coffee is a central nervous system stimulant. It increases the body’s metabolism but only temporarily improves energy levels.

Green Tea

One cup of green tea contains between 15 to 40 milligrams of caffeine in comparison to one cup of freshly-brewed coffee which contains between 100 to 200 milligrams of caffeine. If you want an occasional energy boost throughout the day, try a cup of green tea. Green tea is a healthy choice because it contains antioxidants, seems to reduce the risk of heart disease and aids in weight loss.

Wild Salmon

Protein is another essential nutrient that supplies the body’s energy needs. Wild salmon is a great source of protein and is high in omega-3-fatty acids. Cold water fish, such as salmon, tuna and sardines have higher levels of omega-3-fatty acids than warm water fish. Adding fish to your diet just once a week is a good choice .

Kidney Beans

Kidney beans, along with lentils, chickpeas and navy beans, are sources of good carbohydrates and protein. A great source of fiber, beans stabilize blood sugar levels to give you a steady supply of energy. Rich in iron and vitamin B complexes, beans are a good addition to a meal.

Peanut Butter

Eating small energy-sustaining meals and snacks every three to fours hours rather than a few large meals is a good strategy. Peanut butter that contains monounsaturated fat is a healthy snack choice. It is a good source of protein, niacin, potassium and iron. Organic peanut butter offers more nutrients. The best option is to grind the peanuts yourself to make fresh peanut butter. This option is available in some natural food stores.